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Dried fruit vs Heart of palm - In-Depth Nutrition Comparison

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The main differences between Dried fruit and Heart of palm

  • Dried fruit has more Vitamin E , Fiber, Vitamin A, Iron, and Vitamin B3, however Heart of palm has more Vitamin B6, Copper, Zinc, Potassium, and Phosphorus.
  • Daily need coverage for Vitamin B6 from Heart of palm is 51% higher.
  • Heart of palm has 60 times less Vitamin A than Dried fruit. Dried fruit has 180µg of Vitamin A, while Heart of palm has 3µg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Hearts of palm, raw.

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Dried fruit vs Heart of palm infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +57.4%
Contains more Calcium +205.6%
Contains more Magnesium +220%
Contains less Sodium -28.6%
Contains more Potassium +55.4%
Contains more Copper +87.8%
Contains more Zinc +856.4%
Contains more Phosphorus +97.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Contains more Iron +57.4%
Contains more Calcium +205.6%
Contains more Magnesium +220%
Contains less Sodium -28.6%
Contains more Potassium +55.4%
Contains more Copper +87.8%
Contains more Zinc +856.4%
Contains more Phosphorus +97.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +5200%
Contains more Vitamin E +766%
Contains more Vitamin B3 +187.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +700%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B6 +466.4%
Contains more Folate +140%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin A +5200%
Contains more Vitamin E +766%
Contains more Vitamin B3 +187.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +700%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B6 +466.4%
Contains more Folate +140%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
26
Heart of palm
Mineral Summary Score
50
Dried fruit
77
Heart of palm

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
16%
Heart of palm
Carbohydrates
63%
Dried fruit
26%
Heart of palm
Fats
2%
Dried fruit
1%
Heart of palm

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Heart of palm
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 36.28g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Dried fruit Heart of palm Opinion
Calories 241 115 Dried fruit
Protein 3.39 2.7 Dried fruit
Fats 0.51 0.2 Dried fruit
Vitamin C 1 8 Heart of palm
Carbs 62.64 25.61 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 1.69 Dried fruit
Calcium 55 18 Dried fruit
Potassium 1162 1806 Heart of palm
Magnesium 32 10 Dried fruit
Sugar 53.44 17.16 Heart of palm
Fiber 7.3 1.5 Dried fruit
Copper 0.343 0.644 Heart of palm
Zinc 0.39 3.73 Heart of palm
Starch 0.35 Dried fruit
Phosphorus 71 140 Heart of palm
Sodium 10 14 Dried fruit
Vitamin A 3604 68 Dried fruit
Vitamin E 4.33 0.5 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.05 Heart of palm
Vitamin B2 0.074 0.18 Heart of palm
Vitamin B3 2.589 0.9 Dried fruit
Vitamin B5 0.516 Dried fruit
Vitamin B6 0.143 0.81 Heart of palm
Vitamin B12 0 0
Vitamin K 3.1 0 Dried fruit
Folate 10 24 Heart of palm
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.046 Dried fruit
Monounsaturated Fat 0.074 0.005 Dried fruit
Polyunsaturated fat 0.074 0.089 Heart of palm
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
Fructose 12.47 Dried fruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.